*It's a whole grain. The term "whole grain" may bring to mind loaves of bread flecked with bran or a bowl of oatmeal, but popcorn also counts. In fact, popcorn eaters get 250% more whole grains in their diet than people who don't eat popcorn. And like other whole grains, crunchy popcorn is high in fiber (women need 25 grams and men need 38 grams in their diets daily).

*Not only is popcorn high in fiber, but it's also low in fat and delivers some protein. A 1-ounce serving (about 3.5 cups) has 4 grams of fiber, almost 4 grams of protein, just over 1 gram of fat and clocks in at 110 calories. This combination makes it a snack with staying power.